How To Feed Your Brain
The more we learn about the gut-brain connection, the more there is a call for looking after our “digestive health.”
Yes, it’s true. Your gut is considered your “second brain.”
There is no denying it anymore.
And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it’s no wonder what you eat feeds not only your body but can directly affect your brain. Looking after your gut is looking after your mental and emotional health, as well as your physical well being. This is applies to our kids too!
I find it amazing (but not too surprising).
What exactly is the “gut-brain connection?”
Well, it’s very complex, and to be honest, we’re still learning lots about it!
There seem to be multiple things working together. Things like:
- The vagus nerve that links the gut directly to the brain;
- The “enteric nervous system” (A.K.A. “second brain) that helps the complex intricacies of digestion flow with little to no involvement from the actual brain;
- The massive amount of neurotransmitters and hormones produced by the gut;
- The huge part of the immune system that is in the gut, but can travel throughout the body
- The interactions and messages sent by the gut microbes.
This is complex. And amazing, if you ask me.
I’ll briefly touch on these areas, and finish off with a delicious gut friendly recipe (of course!)
There is a nerve that runs directly from the gut to the brain.
And after reading this so far, you’ll probably get a sense of which direction 90% of the transmission is…
Not from your brain to your gut (which is what we used to think), but from your gut up to your brain!
The enteric nervous system and neurotransmitters
Would you believe me if I told you that the gut has more nerves than your spinal cord?
I knew you would!
And that’s why it’s referred to as the “second brain.”
And, if you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should probably be done pretty “smartly”…don’t you think?
Guess how these nerves speak to each other, and to other cells? By chemical messengers called “neurotransmitters.”
In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! For instance a whopping 95% of serotonin (our happy hormone) is made in your gut, not in your brain!
Happy gut – happy mood!
The immune system of the gut
Because eating and drinking is a huge portal where disease-causing critters can get into your body, it makes total sense that much of our defence system would be located there too, right? Seventy-five percent of our immune system is in our gut!
And you know that the immune cells can move throughout the entire body and cause inflammation just about anywhere, right?
Well, if they’re “activated” by something in the gut, they can potentially wreak havoc anywhere in the body. Including the potential to cause inflammation in the brain.
Your friendly neighbourhood gut residents. You have billions of those little guys – bacteria, yeasts and fungi (about 3kg worth) happily living in your gut. And they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!
But more and more evidence is showing that changes in your gut microbiota can impact your mood, and even other, more serious, mental health issues.
How do these all work together for brain health?
The honest answer to how these things all work together is that we really don’t know just yet. More and more studies are being done to learn more.
But one thing is becoming clear. A healthy gut goes hand-in-hand with a healthy brain!
So, how do you feed your brain? (Click here for more about improving the gut health of your whole family!)
Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone.
But two things that you many consider eating more of are fibre and omega-3 fats.
– Fibre (in fruits, veggies, nuts & seeds) help to feed your awesome gut microbes.
– Omega-3 fats (in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp) are well-know inflammation-lowering brain boosters.
A simple way to think of it…
Fibre from fresh whole foods feeds the good gut bugs
Sugars, processed foods, alcohol feed the bad bugs (the ones that play havoc with our health)
Want to find out more about your Gut Health? Download my free Ebook “A Good Gut Feeling” here.
Gut – Brain friendly foods
Blueberry Hemp Overnight Oats
1 cup blueberries (fresh or frozen)
1 cup oats
1 cup almond milk
1 tablespoon chia seeds
2 tablespoons hemp seeds
½ teaspoon cinnamon
1 banana, sliced
¼ cup chopped walnuts
- Blend blueberries in the food processor until smooth.
- Mix blueberries, oats, cinnamon, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight.
- Split into two bowls and top with banana and walnuts.
Serve & enjoy!
Tip: Your gut microbes love to eat the fibre in the blueberries, oats, seeds, and nuts.
Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.